It is awesome to see so many people back in the box. Looking forward to seeing you all.

For max reps in 20 minutes:
4 minutes: Max Row calories
Rest 1 minute
4 minutes: Max Deadball over shoulder
Rest 1 minute:
4 minutes: Shuttle Run x 15m
Rest 1 minute
4 minutes: Max Toes to Bar

Photo: Thank you @GrantWilliamsPhotos for this great photo of Chan – one of the best humans in the world 🌎

We hope you all had a wonderful festive season – relaxed with friends/family and are now ready to kick off 2025 in a positive way!!!

Session times:
6:30am-8:00am & 4:30pm-6:00pm.
WOD commences at 6:30am & 4:30pm.
OPEN Gym available during each 1.5 hour time slot.

20 minute “Incrementing Cindy”
“Cindy” Round (1-2-3-4-5…)
Run 180m/100 skips (*Weather permitting)

“Cindy” round:
5 Pull-ups
10 Push-ups
15 Squats

Photo: We are beyond excited to welcome Chloe Saliba to our CrossFit Kids & Teens Coaching Team!
Click here to read more.
Photo courtesy of @GrantWilliamsPhoto (one of my favourites).

Wishing you all a Happy New Year.

Coastal CrossFit will be closed for New Years Day.

As we step into this new year, let’s embrace the opportunities it brings to grow, connect, and make a difference. Every day is a chance to start fresh, set meaningful goals, and take steps toward becoming the best version of ourselves.

May 2025 be a year of:
✨ Gratitude for the moments that make life special.
✨ Growth as we challenge ourselves to learn, adapt, and improve.
✨ Connection with those who lift us up and inspire us.
✨ Courage to chase dreams, overcome challenges, and stay true to our values.

Let’s move forward with hope, kindness, and the determination to create a year filled with purpose and joy. Together, we can make 2025 a remarkable chapter in our journey.

Wishing you and your loved ones health, happiness, and endless possibilities in the year ahead! 🎉

Cheers to 2025! 🥂

“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 1.5 x Bodyweight
Bench Press 1.0 Bodyweight
Squat Clean 0.75 x Bodyweight
*Don’t be intimidated by the weights. Appropriate scaling will be provided as always!

Note: Coastal CrossFit is operating under a reduced timetable this week.
6:30am – 8am & 4:30pm – 6:00pm.
The WOD will kick off at 6:30am & 4:30pm.
Open gym will operate throughout the designated 1.5 hour blocks.

For time:
50 Wall Ball 9/6kg
40 Push Jerk 425.5/30kg
30 Toes to Bar
20 Devils Press 22.5/15kg
10 Bar Muscle-ups.

Both 7am & 8am sessions will be on. Please ensure you have booked into Mindbody.

Working with a partner:
A. For time:
Run 560m then,
Three rounds:
Deadball front rack carry 50m
Wall walks 3-5 *

B. For time:
Run 560m then,
Three rounds:
Overhead Dumbbell carry 50m (2×22.5/15kg)
Strict Pull-ups (7/5)

*Both partners complete the run, then P1 completes carry, P2 completes movement, then swap. Complete all three rounds before moving onto Part B.

Photo: Lydia & Paige full of Christmas joy🎄🎄 Thank you for always being the best dressed for any occasion. Xo

We hope you all had a wonderful Christmas and spent quality time with loved ones.
Coastal CrossFit will be running a reduced timetable until the 6th January.

Today 6:30am – 8am
Join us for the WOD at 6:30am or anytime for Open Gym.

A. For time:
Front Squats 1-2-3-4-5-6-7-8-9-10 (60/40kg)
Push-up 2-4-6-8-10-12-14-16-18-20

*Advanced athletes increase load/difficulty of push movement.

Photo: Our “12 Days of Christmas” workout is one we look forward to each year. Thank you to @GrantWilliamsPhotos for capturing the efforts of our awesome athletes. I love this one of Cal. xoxo